The BQ(Q) — Warren

Name: Warren

Sex: Male

Age (at the time of first BQ): 35

Height (at the time of first BQ):  5′ 8″

Weight (at the time of first BQ): 163

At which marathon did you get your first BQ? Chicago 2017

Tell us a little about the race. Third marathon, first time running Chicago. I was hoping to break 3 hours (finally managed it a year later running at Chicago again), but cramped up badly around mile 22. Still managed a PR and sub 3:05, so got a BQ with the necessary cushion to run in 2019.

How long had you been running when you ran your first BQ? 3 years

Did you run in college or high school? Yes

What was your approximate lifetime mileage at the time of your first BQ? 5000

How many miles did you run in the year before your first BQ? 2000

Approximately how many races did you run in that year? 5

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was? No, 50-60 mpw, usually a long run on the weekends about 1 track workout a month

Did you run with a running club or utilize a coach? Yes

Did cross training play a role in your training? If so, how? no

Did speed work play a role in your training? If so, how? did a track workout (400s, 800s, or mile repeats) about once or twice a month

Any other thoughts you would like to share with those of working towards a BQ? The key for my marathon improvement (including my first BQ) has been slow but steady increasing of both volume and quality. Generally not at the same time, week to week and month to month I’ve looked at increasing one or the other. This gradual approach took me from a 3:20 marathon in 2016 to a 2:42 at Boston in 2019. In 2016 I ran about 2000 miles and I am on pace to run about 3000 this year.

 

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The BQ(Q) — Matt

Name: Matt

Sex: Male

Age (at the time of first BQ): 42

Height: 6′ 2″

Weight (at the time of first BQ): 173

At which marathon did you get your first BQ? Tacoma City Marathon

Tell us a little about the race. A true test of grit. A very hilly first half. Tactical errors made in the first half will contribute to a horrible second half slog. After bonking hard in 2018 on this course, I made it my personal mission in life to take my revenge out on this course in 2019.

How long had you been running when you ran your first BQ? I’ve been training and running marathons since 2011. Did not entertain the thought of BQ until 2016.

Did you run in college or high school? No

What was your approximate lifetime mileage at the time of your first BQ? 23,000

How many miles did you run in the year before your first BQ? 3,500

Approximately how many races did you run in that year? 5

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was? Yes, A mixture of Matt Fitzgerald’s 80/20, Pfitz, and Hansons. I ran my easy days EASY, and my hard days HARD. A lot of tempo and lactate threshold work and strategic marathon paces mixed inside of my Long Runs.

Did you run with a running club or utilize a coach? No

Did cross training play a role in your training? If so, how? No. A mile spent cross training, is a mile I could have spent building volume by running.

Did speed work play a role in your training? If so, how? Absolutely. Once a week I did 800 to 1200 meter intervals. These sucked. They need to. Also, once a week I did tempo/lactate threshold work, around 20% of weekly volume.

Any other thoughts you would like to share with those of working towards a BQ? If you’re serious about getting a BQ but you keep missing the mark do an honest self evaluation. If you need to clean up your nutrition and drop some weight, do it. If you are neglecting sleep, don’t. If you have time to add more weekly miles, do so. If you are frightened of some of the more advanced speed work, don’t be. Have a nutrition plan for race day and practice it during some of your longer and difficult long runs. Marathons suck, don’t make them suck more by coming to the start line under-fueled and unprepared.

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The BQ(Q) — Samuel Dever

Name: Samuel Dever

Sex: Male

Age (at the time of first BQ): 25

Height (at the time of first BQ): 6’4″

Weight (at the time of first BQ): 144

At which marathon did you get your first BQ? Harrisburg Marathon

Tell us a little about the race. 4 min positive split, ran solo after mile 8. Slowest mile was only 6:45 while the quickest was just under 6. Wore shoes that were too light and felt that restricted my ability to run quick later in the race.

How long had you been running when you ran your first BQ? 9 years

Did you run in college or high school? Yes

What was your approximate lifetime mileage at the time of your first BQ? 14,000

How many miles did you run in the year before your first BQ? 3,200

Approximately how many races did you run in that year? 29

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was? No, I trained for the mile over the summer while increasing my mileage, I averaged 80MPW for 12 weeks before the race, 7 of which were 90MPW. I tried to do two workouts and a long run each week. Did not sweat it if I missed one any given week. Typically track repeats tuesday, tempo thursday and LR over the weekend. I had 5 or so specific workouts that I wanted to hit in the 3-8 weeks from race range.

Did you run with a running club or utilize a coach? Yes

Did cross training play a role in your training? If so, how? No, I basically only ran, an occasional swim and occasional core/pushups.

Did speed work play a role in your training? If so, how? Yes I did speed work often

Any other thoughts you would like to share with those of working towards a BQ? Get a quicker 5k-10k time before rushing into the marathon. Put in the miles. I found that longrun workouts (20mi @ MP+20s/mi) and longer repeats(3x3mi, 4x2mi @ HM) gave me the most confidence come race day.

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The BQ(Q) — Blake Boswell

Name: Blake Boswell

Sex: Male

Age (at the time of first BQ): 25

Height (at the time of first BQ): 6’2″

Weight (at the time of first BQ): 161

At which marathon did you get your first BQ?  Carmel Marathon

Tell us a little about the race. The race was in the middle of off and on rain, including a couple downpours. Winds were high and sustained. Course was relatively flat with only approximately 450 feet of elevation.

How long had you been running when you ran your first BQ? 2.5 years

Did you run in college or high school? No

What was your approximate lifetime mileage at the time of your first BQ? 4500

How many miles did you run in the year before your first BQ? 1600

Approximately how many races did you run in that year? 3

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was? Yes, Jack Daniels’ Plan A

Did you run with a running club or utilize a coach? No

Did cross training play a role in your training? If so, how? Biking in the off season

Did speed work play a role in your training? If so, how? Yes, 2 workouts a week on average

Any other thoughts you would like to share with those of working towards a BQ?

 

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The BQ(Q) — Casey Wilson

Name: Casey Wilson

Sex: Male

Age (at the time of first BQ): 42

Height (at the time of first BQ):  5’9.5″

Weight (at the time of first BQ): 167

At which marathon did you get your first BQ? The Woodlands

Tell us a little about the race. 500 ft elevation gain, rolling uphill to 15, rolling downhill to finish

How long had you been running when you ran your first BQ? 3.5 years

Did you run in college or high school? No

What was your approximate lifetime mileage at the time of your first BQ? 7800

How many miles did you run in the year before your first BQ? 2835

Approximately how many races did you run in that year? 8

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was? no

Did you run with a running club or utilize a coach? No

Did cross training play a role in your training? If so, how? I lift weights 2-4 times per week, focus is squats

Did speed work play a role in your training? If so, how? I follow the 80/20 model in general.

Any other thoughts you would like to share with those of working towards a BQ? Everyone is different, but I had to put in more miles than most to hit my goal. I read reports of people qualifying on 45 miles per week and that was outside of my capabilities. Most weeks I am over 60, several times over 70, and a few times up to 80+. I am not fast, just willing to put in the work.

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The BQ(Q) – Bob D

Name Bob D

Sex: Male

Age (at the time of first BQ): 39

Height: 5’10”

Weight (at the time of first BQ): 145

At which marathon did you get your first BQ? Loco Marathon (Newmarket, NH)

Tell us a little about the race. Advertised as fast and flat. Strava gave 861ft, garmin 504ft. Two loop race, miles 10-13 and 23-26 being on rail trail gravel. I think those miles from 10-13 helped save my legs for the second half grind. The trails were very muddy though which became more of avoid the puddles at all cost type of running. Pacers were setup for 7, 7:10 and other paces. I followed the 7:10 pacers for the majority of the race. There was some wind and drizzle, temps were decent though and no sun.

How long had you been running when you ran your first BQ? Started running Jan 2014

Did you run in college or high school? No

What was your approximate lifetime mileage at the time of your first BQ? 10000

How many miles did you run in the year before your first BQ? [Didn’t answer]

Approximately how many races did you run in that year? 3

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was? No, 1 interval, 1 tempo, 1 slow long

Did you run with a running club or utilize a coach? No

Did cross training play a role in your training? If so, how? None.

Did speed work play a role or specific workouts play a role in your training? If so, how? Speed or tempo type work on tuesday and thursdays. Long slow on saturday or sundays. Other days super easy.

Any other thoughts you would like to share with those of working towards a BQ? Very odd cycle for me, I attempted a hadd style approach at first and was running decently fast long runs at 7:30/mi pace. Got burned out. Had some really poor long runs. Then rebooted, forgot about going for the BQ and just did Tuesday/thursday workouts and long runs slow (8/mi). Didn’t know how the marathon was going to go, simply decided race day I’d follow the 7:10 pacer and hope for the best. Took GU at the start, then at miles 4, 8, 12.5, 17, 21. Had one more but couldn’t stomach another. Carried my own gatorade water bottle + extra GU tablet dissolved in it. Took some aid station water but not much. Eventually I felt good enough around mile 23 that I felt like I could speed up a bit, didn’t work out though and barely gained a minute on the pacer. Finished sub 3:07 for a BQ below the new standard for 40 year old age group of 3:10. Also of note, I ran a 9/23 half in 1:28:46, was disappointed in that race as I thought I could go sub 1:28. Afterwards I sort of felt my body was geared more towards the marathon.

Number of 19+ long runs: 9
Number of 16+ long runs: 4
Number of 14+ long runs: 5

Max MPW: 71
Avg MPW from June 1 – Oct 28: 62
Avg MPW last 18 weeks: 63

Taper really was only skipping the long run previous weekend and taking a few days off week of the marathon and all easy 5-6mi runs.

 

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The BQ(Q) John

Name: John

Sex: Male

Age (at the time of first BQ): 53

Height (at the time of first BQ):  5 11

Weight (at the time of first BQ): 146

At which marathon did you get your first BQ? The Woodlands Marathon

Tell us a little about the race. Home course. Live on and train on it year round. Usually bad weather to run. Warm and humid.

How long had you been running when you ran your first BQ? 40+ years

Did you run in college or high school? Yes

What was your approximate lifetime mileage at the time of your first BQ? don’t keep records but it’s a bunch

How many miles did you run in the year before your first BQ? unknown-see above answer

Approximately how many races did you run in that year? 3

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was? No

Did you run with a running club or utilize a coach? No

Did cross training play a role in your training? If so, how? Lift 3 times a week 5 times a week core

Did speed work play a role in your training? If so, how? yes. one speed-fast day and long run with bq pace

Any other thoughts you would like to share with those of working towards a BQ? Get lean and run lots of miles. over 50. get a big base before you start running the bq paces. know your fitness pace, not the pace you want to run. time trial 5k and 13.1 and use daniel’s tables to figure out your bq race pace. don’t train with other runs. don’t make friends during the race, don’t talk to other runners. all business.Boston Qualifier Questionnaire Art